Nutrition is a critical factor in weight management, playing a decisive role alongside medication and exercise. A diet rich in oils, fats, and high-calorie foods can lead to rapid weight gain. Conversely, prioritizing lean protein, low-sugar ripe fruits, high-fiber, low-calorie foods, eggs, and nuts supports weight loss, preserves muscle, and improves overall health. Additionally, modifying cooking habits, such as favoring steaming and boiling to retain nutrients, limiting oil and fat use, and ensuring sufficient water intake, are crucial for effective weight control.

High-fiber green vegetables help people with obesity lose weight. *Image created by AI*

To enhance fat burning efficiency, you must ensure your calorie intake is lower than the calories your body consumes daily, in addition to taking prescribed medication. If you take medication and exercise intensely but eat excessively or snack frequently, your weight may increase rapidly instead of decreasing, as calorie intake will exceed consumption.

Adopting mindful eating habits is essential. You should eat your main meal in the morning to fuel your body for the day's activities, limit snacking, and avoid eating late at night. Eating slowly and chewing thoroughly helps you feel full longer and prevents excessive hunger, which can lead to overeating and fat accumulation. It is also important to limit processed foods, high-fat items, and cholesterol-rich foods like organ meats. During the weight loss phase, avoid sugary drinks and sweets.

Adhering to the dietary guidance provided by a nutritionist is highly recommended. Each person's diet varies depending on their health status and weight loss goals. A nutritionist will adjust your meal plan periodically to ensure you stay on track and achieve desired results.

Individuals who are overweight or obese should not attempt to change all their eating habits at once. Instead, they should make small, gradual changes to allow their body time to adapt. Overly forcing oneself can cause stress, leading to weight loss failure.

Complementing your diet with regular exercise is also vital. You can choose activities like gym workouts, running, jump rope, swimming, or cycling to burn the calories consumed daily.

Dr. Vo Tran Nhu Thao

Department of Endocrinology - Diabetes

Tam Anh General Hospital TP HCM